Need help choosing a routine

[AmbigiousOp]

Thanks alot. So I understand the 5x5 program. However the stickey says:

On top of the initial 5x5, you also choose 2 other exercises, and aim to do 2 sets on each, of 8-10 reps per set.

Does that mean that every day you only do these 3 excercises or can I do more on top of the 5x5?

 

[AmbigiousOp]

Need a little advice on routine

I understand needsize's 5x5 method and want to implement it in the gym. On Tuesday and Thursdays I run 4 - 8 miles and don't really like to work out my legs in the gym. So Mondays, Wednesdays, and Fridays is when I go workout. I really want to focus on my upperbody. Can someone gice me a good routine to do using needsize's 5x5 routine for my upperbody? Thanks alot.

 

[Lord_Suston]

Re: Need a little advice on routine

I understand needsize's 5x5 method and want to implement it in the gym. On Tuesday and Thursdays I run 4 - 8 miles and don't really like to work out my legs in the gym. So Mondays, Wednesdays, and Fridays is when I go workout. I really want to focus on my upperbody. Can someone gice me a good routine to do using needsize's 5x5 routine for my upperbody? Thanks alot.

If you work your lower half the upper portion of your body will grow as a result of hormones released. I'm not saying go crazy but some weightlifting will help you to reach your goals.....

try this
mon Back/ traps
wens Chest/ delt
fri arms and maybe light legs

 

[AmbigiousOp]

Would you mind giving me some good excerises to do? For each muscle, I need a heavy compound exercise and 2 other exercises (needsize's method)

mon Back/ traps
wens Chest/ delt
fri arms and maybe light legs

thanks.

 

[Lord_Suston]

Back= Deadlift, Chin-ups, bent-over rows
Bis= Barbell curls, hammer curls
Chest= Flat bench, Incline, dips
Tris= close-grip dench, pushdowns
Legs= Squats, Stiff legged dead lifts, hamstring curls
Delts= Military press, later raises, upright rows
calves= calf raises
traps= shrugs

I only do 4-6 sets for tris/bis and only 4 sets for calves and traps....

 

[AmbigiousOp]

Lord_Suston - I am trying needsize's method. For the exercises you gave me, can you tell me which ones are the compound exercises for the 5x5 (or 4x5) and which ones are the auxiliary exercises?

 

[louden_swain]

Lord_Suston - I am trying needsize's method. For the exercises you gave me, can you tell me which ones are the compound exercises for the 5x5 (or 4x5) and which ones are the auxiliary exercises?

Anything that is not a multi-joint movement is an isolation exercise.

 

[AmbigiousOp]

After reading needsize's, Lord_Suston, and louden_swain's posts (along with many other), I started my workout today. Here is what I did:

Day 1 - Chest
Bench Press 5x5
Fly's 2x8
Dips 2x8
Lateral Raises 2x8

Now I need to fill in the following blanks:
Day 2 - Arms
??? 5x5
??? 2x8
??? 2x8
??? 2x8

Day 3 - Back
??? 5x5
??? 2x8
??? 2x8
??? 2x8

How does everything sound?

 

[makedah]

Dude, this is straight from needsize's sticky:

Chest
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

day 2 back/shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

day 3&4 rest

day 5 bis/tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

day 6 legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

day 7 rest

 

[AmbigiousOp]

thanks. i'm sorry, must have missed it.